Easy Lunch Fennel Mixed Veggies

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Watching the kinds of foods and flavors people love and refuse to eat is fascinating. Unfortunately, only a few people are fans of how fennel tastes. But, if this is you, you must try out this recipe, as it will change your mind.

This mixed vegetable flavored with fennel packs quite the nutritional punch and minty taste. Carrots, sweet potato, fennel, and pumpkin are sauteed in coconut butter with a sprinkle of salt, then topped with a refreshingly light, tangy, slightly sweet, and super tasty zucchini sauce and mustard sprouts with a very slight touch of pungent bitterness.

Fennel has a unique minty aroma and flavor that is very similar to the taste of licorice. I have combined licorice-tasting fennel with carrots, sweet potato, and pumpkin to enhance the sweet flavors. When sauteed in coconut butter, the result is a buttery, nutty, tender sweet dish with freshly prepared zucchini sauce.

Fennel is a staple in traditional medicine due to its health benefits ranging from endocrine, digestive, respiratory, and reproductive benefits. It contains health-protective and immune-boosting antioxidants, potent anti-fungal, antimicrobial, anti-inflammatory, and anti-viral plant compounds. It also helps lactating mothers produce more milk for their infants. A cup of fennel only has 27 calories. However, it provides you with 17 percent of your daily recommended vitamin C intake, a great immune booster, 3 grams of fiber, and 10 percent of your recommended potassium intake, which significantly regulates your blood pressure levels. Fennel also contains trace amounts of B vitamins, calcium, manganese, and iron.

Carrots, sweet potatoes, and pumpkins belong to the class of orange foods primarily associated with beta-carotene. This powerful antioxidant helps your body synthesize vitamin A, supporting healthy skin and eyes. These orange foods are also endowed with vitamin C, the renowned immune booster, and they are also marvelous sources of fiber.

Zucchini is an excellent source of vitamin C, magnesium, potassium, and potent plant compounds known as lutein and zeaxanthin, belonging to the carotenoid class, giving zucchini its antioxidant qualities to help fight off free radicals in your body. It offers skin protection from harmful UV rays and pollution thanks to the carotenoids, and they also boost skin hydration. Magnesium and potassium in zucchini help support healthy heart function by regulating blood pressure. The high fiber content in zucchini supports digestion and helps achieve and maintain a healthy weight.

Enjoy this seasonal root veggie dish that makes for a perfect lunch or a side to your favorite meal, and enjoy its health benefits!

Print Recipe

Easy Lunch Fennel Mixed veggies

Main – Dadaji Fusion Recipes

By SS Shiva – Serves: 2-3

Prep Time: 10 min – Cooking Time: 15 min – Total Time: 25 min

Fennel Mixed Veggies is a fresh, lightly sauteed dish that packs a lot of flavor and is very simple to prepare, taking only 25 minutes from start to finish. Nutritional Benefits: Fennel contains health protective and immune boosting antioxidants, potent anti-fungal, antimicrobial, anti-inflammatory and anti-viral plant compounds. It also helps lactating mothers produce more milk for their infants. Carrots, sweet potato and pumpkin belong to the class of orange foods  that is mostly associated to beta-carotene, a powerful antioxidant that helps your body synthesize vitamin A, which supports a healthy skin and healthy eyes.

Ingredients

• Salad
• 2 tbsp coconut butter
• 2 carrots, diced
• 1 sweet potato, diced
• 2 bulbs of fennel, sliced
• ¼ wedge of a pumpkin (with skin), diced
• A pinch of salt
• A pinch of black pepper
• Mustard sprouts for garnish
• Zucchini Coriander Sauce:
• 1 zucchini, roughly chopped
• 1 tbsp raw honey
• 1 small bunch of coriander
• 1 lemon, juiced
• 1 tsp salt
• ½ tsp white pepper

Instructions

Make the Zucchini Coriander Sauce:

1

Steam the zucchini for about 6 minutes or until half-cooked.

2

Then add all the rest of the sauce ingredients, including the zucchini, into a blender. Pulse this until very smooth. Set aside.

Make the Veggie Salad:

3

Add the coconut butter to a large saucepan or wok over high heat and let it melt.

4

Add the carrots, sweet potatoes, pumpkin, and fennel -season with salt and pepper. Sauté until all vegetables are cooked but still have a firm bite and season with salt and pepper.

5

Place the vegetables on a plate and spread a layer of sauce on top of the veggies.

6

Garnish with mustard sprouts and serve. Enjoy!

Nutrition

• 193 Calories
• 31.7g Carbohydrates
• 7.5g Fat
• 7.9g Fiber
• 4.1g Protein
• 6.4g Saturated fat
• 1633mg Sodium
• 13.1g Sugar